Name: Playbook - Sarah Herse - W4/D1 - Lower Body-Focused
Uploaded: 2024-03-20T21:08:54.829Z
Duration: 30 min
Description: W4/D1 - Lower Body-Focused

Brandy

Jessi

A.  Warm-up x 1 set
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps
 
B. 4 Sets:
B1. Dumbbell sumo deadlift + sumo squat x 12 reps
B2. In and out jump squats x 6 reps of complex (12 squats total)
*Rest 30 seconds between sets
 
C. 3 Sets:
C1. Dumbbell squat clean x 5 reps
C2. Dumbbell front squat x 10 reps
C3. Wall sit x 30 seconds
*Rest 30 seconds between sets
 
D. 4 Sets:
D1. Dumbbell RDL x 20 reps
D2. Dumbbell 1&1/4 glute bridge x 10 reps
D3. Glute bridge hold (dumbbell optional) x 10 seconds
*Rest 30 seconds between sets
 
E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can!
This is our final week so make sure you really send it and see how much you improved from week 1!
*Make sure
you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

F. Optional- Banded glute finisher: clam shells & fire hydrants

A.    Warm-up x 1 set
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Stand tall.
- Step forward and plant your foot, pressing the floor away to return to a standing position.

Bodyweight forward lunges alternating

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warm Up

B. 4 Sets:
B1. Dumbbell sumo deadlift + sumo squat x 12 reps
B2. In and out jump squats x 6 reps of complex (12 squats total)
*Rest 30 seconds between sets

- Stand with feet slightly wider than shoulder-width and a dumbbell in each hand between your thighs with palms facing each other 
- Hinge at the hips with a slight knee bend and lean forward and touch the ground with both dumbbells (arms should stay straight in front of you)
- Stand back up to full extension and then immediately drop into a sumo squat. You shouldn't have to adjust your stance 
- Stand back up to complete the rep

Dumbbell Sumo Deadlift + Sumo Squat

(6 reps of complex - 12 squats total)

- Start with your feet narrow.
- Bend at the knee, and send your hips back into a squat position.
- Explode out of the narrow squat position while jump your feet out wide and drop into a squat again in the wide stance.
- Then jump your feet back in to starting position to complete one rep.

In and out jump squats

Circuit 1

C. 3 Sets:
C1. Dumbbell squat clean x 5 reps
C2. Dumbbell front squat x 10 reps
C3. Wall sit x 30 seconds
*Rest 30 seconds between sets

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Circuit 2

D. 4 Sets:
D1. Dumbbell RDL x 20 reps
D2. Dumbbell 1&1/4 glute bridge x 10 reps
D3. Glute bridge hold (dumbbell optional) x 10 seconds
*Rest 30 seconds between sets

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

(dumbbell optional)

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

Circuit 3

E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can!
This is our final week so make sure you really send it and see how much you improved from week 1!
*Make sure
you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

(10/side - 20 reps total)

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Finisher

*Optional*

D. 2 sets
D1. Banded clam shell  x 30 seconds / side 
D2. Banded fire Hydrant  x 30 seconds / side
*Rest 60 seconds between sets

30 sec/side

- Place the Mini Band right up above your knees. Lie on your side on your arm and other hand can be in front or on your hip
- Without rocking back, lift your top knee up as high as you can, squeezing your glutes as you lift. Hold at the top then lower back down.

Clamshell with mini band

30 sec/side

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

Optional banded glute finisher: clam shells & fire hydrants

W4/D1 - Lower Body-Focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W4/D1 - Lower Body-Focused

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